Daily WOD

“Francine”

New Ulm CrossFit – WOD

Warm-up

3 rounds

10 scap shrugs

10 band pull aparts

20 dubs or singles

10 air squats

Mobility

t-stretch 1:00 each

childs pose 1:00

Accessory Work

10 minute EMOM

even: 4 eccentric pull-ups

odd: :40 dubs or singles

Metcon (Time)

21-15-9

Chest to bar pull ups

Burpees

*50 dubs or 100 singles between rounds
sc. pull ups

Cool Down

banded shoulder drills 3-5 minutes